Success with exercise requires both overload (in order for a body system to adapt, it has to be stressed to a level greater than that to which it is accustomed) and progression. As beginner/novice weight lifters, overload and progression are easy—provided the motivation is there. In the beginning, really any program will work if it is properly executed—heck, there will be initial progress even if the program isn’t executed properly. Long-term progress, however, will require consistency and, eventually, modification to the program.
Two very solid programs for beginners are the StrongLifts 5×5 and the Starting Strength 3×5 (sets x repetitions) programs. These are actually quite similar, overall. They begin with basic exercises—e.g., squat deadlift, bench press, row, and overhead press (the ‘basic 5’, I like to call them). As well, the repetition schemes are easy, 5 repetitions is a moderate and comfortable amount for the beginner to gains strength and muscle mass. The 5×5/3×5 scheme is ideal for the beginner to learn technique. The programs start low and progress quite rapidly. The downside, however, is that the rate of progression is not sustainable. StrongLifts 5×5, for example, calls for squatting 3 days a week. Each session, 5 pounds are added (as long as the 5 sets of 5 reps are completed in proper technique). If a true beginner starts with the 45# bar and adds 5# a session, he/she will be squatting 225# in 12 weeks. Theoretically, the lifter would be squatting 435# in six months, if progression continued at this rate. Of course, it doesn’t. Most likely, progression will slow within the first couple of months. There is nothing wrong with this. It just means that it is time to adjust the program.
From a 5×5/3×5 program, it is time to adjust the goals and, thus, the repetitions. Personally, I think the direction taken depends on the goals.
If strength is the goal, a program like Jim Wendler’s 5-3-1 could be of benefit. Alternatively, simply adjusting the repetitions to 3 for working sets might be warranted. It is no necessary to change the exercises, per se, though some variation of the ‘basic 5’ may be warranted. In general, simply changing to a 5×3 program can provide volume while ramping up the intensity to adapt to increasingly heavy loads. The benefit of the 5-3-1 is that it gets the lifter used to lifting near maximal loads. Progress might be a little slower, but Jim Wendler developed the program for long-term progress. One might prefer to practice 3s with a progression similar to the 5×5—i.e., adding weight each session.
If hypertrophy is a goal, then a shift to higher reps—e.g., 10s—might be warranted. For example, a simple 3×10 plan might be effective. Building off of a 5×5 plan, 10s will develop muscle endurance and provide the high volumes necessary for more substantial hypertrophy. Beginning at 10s can be difficult, because fatigue results in a loss of technique which limits mastery. On the foundation of 5x5s, a base-level endurance and technique masterly is available to extend the repetitions with a little more effort.
One concept behind varying the lifting program over time (i.e., periodization) is “phase potentiation”. Phase potentiation refers to the carry-over of training effect from one training cycle to the next. Hypertrophy, for example, provides a foundation upon which to build strength (i.e., increase the 1-RM). In turn, strength gains permits the lifter to lift higher intensities during a high-volume hypertrophy phase.
I found the 5×5/3×5 approach helped me strengthen my technique—particularly in the squat and deadlift. Being 6’5”, squatting a full range of motion (ROM) for 10+ repetitions was always difficult. I usually cheated myself and limited my range to less than a half squat. I followed this block with about 6 months of 5-3-1. My squat numbers went up. Now, 10-repetition full-ROM squats are a “breeze”. Same goes for the other lifts.
If 5×5/3×5 is stalling for you, try something new. Redistribute the volume: 5×5 » 3×10 » 5×3, etc. Over time, find the programs that work well for you and stick to these. Be careful, however, to bounce too quickly from program to program. A few weeks is rarely enough time to determine a program’s effectiveness, and, certainly, training willy-nilly (non-science for not programming the exercise) will be little to no effectiveness.
Pick a program, practice exceptional technique, progress, and allow adequate recovery. Stick with it until you see a plateau or the program block ends, and change to the next training block. Remember that getting fancy with the movements (i.e., following Instagram) is not going to make for long-term gains. Consistency and hard work are what it takes—coupled with proper programming, including nutrition and sleep.
Be your best today; be better tomorrow.
Carpe momento!